HALF X RACE MANUAL Race Manual The nature of the local Cumbrian weather, the actual race, course and the area it takes place in means that it is not possible to be 100% accurate on all matters. The important details are correct though. We intend to issue an updated version of the manual shortly before race day and will make clear any changes. There will also be a compulsory race briefing where any last minute changes will be brought to your attention. The organisers reserve the right to alter any element of the manual and the race. This manual will provide you with the information you need to compete in the Half X triathlon - the world’s toughest half Iron distance race. Competitors must read this document and follow all advice. Contents Introduction Rules Equipment list Cut off times Medical Provision Bad Weather Alternatives Mountain Safety Race Program Registration Transitions Parking Results Lost Property Toilets Cancelation Policy Contacts Maps Introduction The Half X is a Half IronMan Distance Triathlon comprising of: 1.2 mile (1,900m) open water swim in Windermere Lake, 56 mile (90km) out and back cycle in The Lake District over Kirkstone Pass Struggle (25%), Blea-Tarn Pass (20%) Wrynose Pass East (25%), Hardknott Pass East (33%), Irton Pike (15%) Hardnott Pass West (33%) Wrynose Pass West (20%) 13.1mile (21km) out and back run to the summit of Fairfield Horseshoe. 875m (2,870 feet) Race HQ, Transition 1 and 2 and Race Finish is at the Watershead Carpark – Ambleside LA22 0EP Race start in Windermere Lake with a 1.9mile swim, Windermere averages 15 degrees Celsius in September but can be as cold as 12 degrees. Wetsuits are mandatory for the swim, neoprene hats socks and gloves (not webbed) are permitted. The bike leg starts at the head of Lake Windermere from T1, heading North through the market town of Ambleside before bearing North East to the summit of Kirkstone Pass via the infimums ‘Struggle’. This 3.2mile 25% climb cumulating in a series of switch backs is renowned throughout the cycling world as one of the most challenging assents in the UK. Descending back to T1 via the village of Troutbeck competitors are required to dismount and pass through Transition to register their race time before heading West through the valley of Great Langdale below the famous Langdale pikes. Once at the head of the valley the short but steep Blea-tarn pass (1.2 miles 25%) takes the competitors to Little Langdale and the start of Wrynose Pass East, a 3 miles climb at a constant 20%, topping off with a short half mile 25% sting in the tale. Through Cockly Beck to Hardknott East, reputably the steepest tarmac road section in the UK, the relatively short (2 miles) but incredibly steep (33%) is a series of switch-backs, cumulating with a short, sharp straight ascent to the summit. Once over twin the passes of Wrynose and Hardnott competitors head West along the mostly flat valley of Eskdale before looping back on themselves via the short, steep climb of Irton Pike plantation. Now heading East back along the Eskdale Valley competitors enjoy flat section before the steepest and hardest climb on the bike route, Hardknott West. At 30% for 3 miles, topping out at 33%, Hardknott West is a cruel and leg sapping climb, renowned throughout the UK cycling worlds as the toughest climb in the UK. Once summiting Hardknott competitors have the relatively easy ascent of Wrynose West before ascending via Little Langdale back to T2 at Waterhead. Bike 56 miles (90km) Ascend 9186 feet (2800m) The run section is an out and back 13mile (21km) half marathon run over roads and mountain trails to the summit of Fairfield. Heading North from T2 competitors take the back roads to the hamlet of Rydal before entering the mountain section. Once through Rydal competitors face the steep, pitched switchbacks leading to the top of Nab Scar 1,492 feet (455m). At the top of Nab Scar the climb becomes less steep and the path opens to a wide grassy ridge, taking in the false summits of Heron Pike 2,007 feet (612m) and Great Rigg 2,513 (766m) before summiting at Fairfield top 2,870 feet (875m). Competitors return to the finish at Waterhead retracing the out route. Run 13.1 miles (21km) Ascend 3,540 feet (1079m) Weather conditions on the bike and run will vary greatly as competitors ascend and descend the mountain passes. There will be a 5 to 10 degrees’ variation in temperature between valley and summit and the wind will be much stronger on the summits. If it is raining it will be much heavier on the summits, possibly falling as hail/snow. It is highly recommended competitors reccie the bike and run sections before race day and have adequate clothing available to them to deal with the extremes of weather likely to encounter in the race. Detailed in this manual is the mandatory clothing requirements for the run leg, however this is the minimum requirement and the race organisers recommend competitors dress according to the weather conditions on the day. The roads on the bike route are all on tarmac however they are often in poor condition, they can be very slippery when wet, especially when descending the steep passes. Well maintained brakes are essential as are high grip tyres. The bike course is brutal and will test the bikes to the extreme, make sure it is well maintained and prepared before race day. There is water provided on the bike and run routes, however competitors are advised to carry or make provision for any additional nutritional requirements they have. The Half X is the world’s toughest Half Iron Distance Triathlon. Do not under estimate the severity of this race. Rules General Rules The Half X Triathlon general rules are based on the rules and regulations of Triathlon England – you can find these at: http://www.britishtriathlon.org/ Rules on the bike leg The bike course is open to normal traffic. Road traffic regulations must be strictly observed at all times. Be particularly careful and observant at all junctions and while descending the passes. Keep to the left at all times and remain in control on steep descents. Drafting is not permitted on the bike leg, exceptions are made on all the mountain pass ascents listed below: Kirkstone, Blea-tarn, Irton Pike, Wrynose and Hadknott both ways The bike section is waymarked with large (24 inch x 18 inch) yellow signs at every junction and every 2 miles between junctions. Whilst every effort has been made to ensure the signs remain in place during the race it is highly advised competitors download a GPX file of the route and if possible reccie the route prior to race day. Rules on the run leg The run course is open to other trail and mountain users, please give respect to these. All runners must follow the correct trail. The run is waymarked at all junctions with Large (24 inch x 18 inch) yellow signs on the road sections and flagged with hi-viz tapped on the mountain sections, all of the route follows well defined pathways. Runners are responsible for their own safety, Parts of the route are tricky and runners are advised to take extra caution on the downhill sections. All runners must observe the instruction of the mountain marshals at all times. Equipment Full wetsuits are mandatory for the swim Your race numbers are waterproof and tear proof and can be worn underneath your wetsuit during the swim. Bikes must be serviced and breaks in perfect working order and UK road legal. If you plan on using deep section wheels please also bring an alternative, the wind can be very strong on the West coast and the course may become unsuitable for deep wheels. Helmets are compulsory whilst riding your bike, and must be approved by a national accredited testing authority, or have the CE stamp. No change of bike or wheels are allowed except due to mechanical failure. In this case the Race Office must be informed. Mandatory kit list There is mandatory equipment that must be carried by the athlete during the first run section from T2. Be prepared for a random kit check at e T2, or the aid station/s between these two points. ATHLETE EQUIPMENT REQUIREMENT Map (supplied) + Compass Full Water Proof, seam sealed Upper body cover (With Hood) and Lower Body Cover (trousers optional) Additional Long Sleeve Thermal Layer (e.g. microfleece) Whistle Foil Blanket Gloves Min 2 energy bars Min 750mil of water in bladder or bottle (water stations positioned on route) Cut Off Times Cut offs are necessary because we are concerned about your safety. It is very dangerous to be on the mountain after dark or if you are too exhausted. You cannot continue in the race on your own or at your own risk. The following cut off times will be enforced Times (LEAVING TRANSITION) Start Location Cut Off Time Time Taken 8.00 am Swim (T1) 9.30am 1hr 30 mins 2.00 pm Bike(T2) 3.00pm 7 hrs 4.30 pm Fairfield Summit 5.30pm 9hrs 30 mins 5.00 pm Finish 8.00pm 12 hrs Medical Medical crew or Mountain Marshals appointed by the organisers may remove a competitor from the race should they suspect that there is a health or injury risk to the competitor at any time during the race. The use of non-legal performance enhancement supplements/drugs is forbidden. Paramedics are positioned in Transition, all treatments must be reported and logged by the paramedic team Expected weather conditions Water temperature in Windermere averages 15 C in September, Air temperature on the bike leg: 9 to 20 C Air temperature on the Fairfield Summit 8 to 28 C The extreme changeable weather in the mountains can make changes to the race necessary.